The ultimate 7 day keto meal plan
We think that the very best meal plan is the one you’ve written yourself – you’ll already know the recipes off by heart, you’ll typically have most of the ingredients to hand, and you’ll know how everyone else in your household likes it.
Seriously the best keto meal plans, or any meal plans for weight-loss, are the ones you create yourself by making simple swaps. If you eat anything, it’s super easy to make healthier low-carb swaps (like regular white rice for broccoli or cauliflower rice).
If your diet’s a bit more restrictive, just drop us a line with your favourite dishes and we’ll make some suggestions because we’re nice like that!
Meal plan ideas and recipes
If you are looking for inspiration, here are 4 meal plans – there’s something for everyone!
If you’ve not heard of Stone Soup, Keto Kitchen or the Pioppi Diet Lifestyle Plan – you need to look them up! Try them, they’re awesome resources (we’ve linked them above).
We use them ourselves, they come fully endorsed, tried and tested – for the record we make no money from these endorsements we recommend them because we love them…
Stone Soup meal plan
| Summer | Midweek | Midweek | Midweek | Weekend (busy) | Weekend (relaxed) |
|---|---|---|---|---|---|
| Breakfast | Smoothie | Overnight chia pudding | Poached eggs | Smoothie | Eggs & bacon |
| Lunch | Superfood lunch bowl | Broccoli al limone | Chicken, tomato & feta salad | Mexican omelette with smashed avo | Broccoli puttanesca |
| Dinner | Lebanese omelette & almond hummus | Smoked salmon & spinach tart | Smoky taco bowls | Fish & hazelnut butter | Creamy mushroom, beef & almond pie |
| Snacks | Chocolate pecan ‘cake’ | ||||
| Drinks | Tea, water | Tea, water | Tea, water | Tea, water | Tea, water |
Here’s our Founder Edward’s meal plan:
| Summer | Midweek | Midweek | Midweek | Weekend (busy) | Weekend (relaxed) |
|---|---|---|---|---|---|
| Breakfast | none | none | One thick sausage | Purition shake | none |
| Lunch | Purition shake | Purition with Greek yoghurt | Purition shake | Tomato and mozzarella olive oil | Bacon, sausage, 2 eggs, tomato, mushroom |
| Dinner | Chilli con carne with cauli, cheese and sour cream (eat until you’re 75% full) | 3 egg onion omelette with large greek salad | Steak or chops with oven roasted sweet potato fries and caesar salad | King prawn (or chicken) balti with cauliflower rice | Roast chicken and all the trimmings |
| Snacks | none | Slice of cheese | none | none | Hummus chilli sauce and veggies |
| Drinks | Tea, water | Tea, water | Tea, water | Tea, water, wine | Tea, water, wine |
Here’s our co-founder Phillipa’s meal plan:
| Summer | Midweek | Midweek | Midweek | Weekend (busy) | Weekend (relaxed) |
|---|---|---|---|---|---|
| Breakfast | none | none | none | Scrambled eggs & avocado/spinach/smoked salmon | Full english |
| Lunch | 50g Purition | 50g Purition | 50g Purition | 40g Purition if needed | none |
| Dinner | Lemon broccoli with grilled chicken | Veggie or chicken Fajitas, guacamole, sour cream, cheese | Lamb kofta, greek salad, Pitta and Greek yoghurt mint dressing | Salmon and garlic roasted mediterranean vegetables | Roast chicken and all the trimmings |
| Sides | Greens with every meal | Greens with every meal | Greens with every meal | Greens with every meal | Greens with every meal |
| Snacks | Handful of unsalted nuts | 1 x Square 70% dark choc | Small piece/slice of hard cheese | Hummus & raw veggies | none |
| Drinks | Tea, coffee, water | Tea, coffee, water | Tea, coffee, water | Tea, coffee, water, g&t | Tea, coffee, water, wine |
Here’s Dr Aseem Malhotra’s meal plan from the awesome Pioppi Diet Lifestyle Plan.
| Summer | Midweek | Midweek | Midweek | Weekend (busy) | Weekend (relaxed) |
|---|---|---|---|---|---|
| Breakfast | Scrambled eggs with tomato chilli salsa | Smoked salmon and avocado with seed crackers | Sweet potato rosti with poached eggs and harissa creme frais | Chocolate coconut porridge with poached cherries. Sub Purition Porridge | Boiled eggs with asparagus and bacon soldiers! |
| Lunch | Roast veggies, labneh, pomegranate and walnut salad | Chicken caesar salad | Cauliflower steaks with feta cheese | Grilled halloumi and kale salad with tahini yoghurt dressing | Veggie frittata |
| Dinner | Meatballs in roast tomato and garlic sauce with sweet potato noodles. | Roast aubergines with feta and herbs | Tandoori Masala salmon with Raita | Jerk chicken cauliflower pizza | Roast chicken and all the trimmings |
| Snacks | Green Salad | Tenderstem | Greens | Mixed Salad | Coleslaw |
| Drinks | Coffee before 11am, water then one glass of wine with dinner | Coffee before 11am, water then one glass of wine with dinner | Coffee before 11am, water then one glass of wine with dinner | Coffee before 11am, water then one glass of wine with dinner | Coffee before 11am, water then one glass of wine with dinner |
Read more...
Beginner's guide to keto
Ashley's keto transformation
Beginner's keto shopping list
How I use Purition alongside my ketogenic diet
What you should do next...
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